Stretches for Herniated Disc
Also called: Slipped disc, Disc protrusion, Disc herniation.
Herniated Disc refers to displacement of intervertebral disc material that can compress nerve roots. The stretches below are part of the conservative-care approach commonly used for herniated disc — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
11 stretches commonly used for herniated disc
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Cat-Cow Stretch
On hands and knees, alternate between arching your back toward the ceiling on the exhale and letting your belly drop while lifting your head and tailbone on the inhale.
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Knee-to-Chest Stretch
Lie on your back with both knees bent, pull both knees toward your chest with your hands, and hold while relaxing your shoulders and lower back into the floor.
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Seated Forward Fold (Paschimottanasana)
Sit on the floor with legs straight in front, hinge at the hips and reach your hands toward your feet while keeping your spine as long as possible.
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Standing Forward Fold (Uttanasana)
Stand with feet hip-width apart, hinge at the hips and fold forward letting your hands reach toward the floor with a slight bend in the knees to protect the lower back.
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Sphinx Pose
Lie face down with legs extended, place your forearms flat on the floor under your shoulders, and gently press up to lift your chest while keeping your hips on the ground.
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Double Knee-to-Chest Stretch
Lie on your back, bring both knees to your chest, wrap your arms around your shins, and gently rock side to side to massage the lower back.
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Lower Back Bilateral Rotation
Lie on your back with knees bent and feet flat, let both knees fall together to one side while keeping your shoulders on the floor, breathe deeply, then switch.
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Supine Pelvic Tilt
Lie on your back with knees bent and feet flat, gently flatten your lower back against the floor by contracting your abs and tilting the pelvis, hold briefly, then release.
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Prone Press-Up (McKenzie Extension)
Lie face down with hands under your shoulders and slowly press up to lift your chest while keeping your hips on the floor, hold briefly at the top, then lower.
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Doorway Hang Spine Decompression
Grip a sturdy doorframe or pull-up bar overhead, allow your body to hang with feet lightly on the floor, and let the spine passively decompress under your body weight.
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Cobra Pose (Bhujangasana)
Lie face down with hands under your shoulders, press through your palms to lift your chest while keeping hips on the floor and drawing your shoulder blades together.
Frequently asked questions
What stretches are recommended for herniated disc?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for herniated disc. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with herniated disc?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about herniated disc?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.